Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (AMRAP – Reps)
6:00 AMRAP
10 Box Jump Overs [20/24″]
8 DB Hang Clean and Jerks [2 DBs]
[Rest 2:00]
6:00 AMRAP
10 Toes To Bar
4 Wall Walks
[Rest 2:00]
6:00 AMRAP
10/12 Cal Row
8 DB Thrusters
Open Athletes – Ensure you are pushing and finding your limiters here.
Rx for Open is 35/50 for DB’s, however all athletes should choose a weight
they can move without breaks
Accessory (No Measure)
4 Sets
0:30 Isometric Split Squat Left
[0:30 Rest]
0:30 Isometric Split Squat Left
[0:30 Rest]
1:00 Bike Flush
[1:00 Rest]
Open Athletes – No Weight, keep legs fresh for Friday
None Registered – Add Load w/DBs